Tag Archives: exercise

Am I Sexier than the Wii Fit Hula Hoop Girl?

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Ponzi recently went out and bought Wii Fit. She decided I needed to set up my own profile, so I decided to let all of you watch. Apparently, I have an excellent center of balance! So what do you think? Am I sexier than the Wii Fit Hula Hoop Girl?

Wii Fit combines fun and fitness into one product. It can change how you exercise, how you balance, and even how you move. Wii Fit is a combination of fitness and fun, designed for everyone, young and old. By playing Wii Fit a little every day, you, your friends, and your family can work towards personal goals of better health and fitness.

Wii Fit includes four training modes and more than 40 exercises and activities designed to help improve body balance and fitness.

  1. Yoga Learn Yoga poses that tone muscles and improve posture.
  2. Strength Training These workouts are designed to build and tone your muscles.
  3. Balance Games These games will help develop your sense of balance.
  4. Aerobics Aerobics are exercises that help your body burn fat.

Wii Fit is not only good for your health, it’s also a lot of fun.

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Am I the Only Person not Weightlifting?

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Yes, I really did lift that 15lb weight 1000 times! Really! Don’t you believe me?? I have a top five list here from Graham to help you in your quest to lift weights.

  • Decide what kind of lifting you want to do. There is a big difference between Arnold and a competitor in the World’s Strongest Man competition. You either lift in order to bulk up, or in order to become more powerful. Lifting weights with a more manageable amount of weight will give you bigger Biceps and Pecs. Lifting heavier weight with less reps will increase the strength of yourself more than the first option. When lifting for bulk, I suggest doing more than 8 reps, something that you can do fluidly with no problems. Your lifts should have a rythem you can follow when doing them. Powerlifting should consist of around 8 reps or less of really strenuous lifts… something that requires a grunt or a large outward explosion of breath.
  • Do the correct form! I myself have made this mistake once or twice. Always try to learn the right form and execute it well. I will not go into details for each type, but most of them involve breathing properly and not using other muscles (like your back) to lift the weight unless the lift requires those muscles.
  • Don’t over-exert your self the first time… or any time! Lifting is never what you can do going in, it what you will do in a few weeks. Try to find a weight you can do and manage for your workout and maintain it. Note: Don’t feel bad or try to show off if a person around you is lifting more than you, or is bulkier then you. There are many factors to be considered with, such as body types, weight , age , ect. For example, when I was in Football we had awards for bench-press. My friend won most lifts by about 20lbs, but I won as the strongest competitor pound for pound. There are many factors to consider. Don’t dwell on shortcomings, push pass them.
  • Find a lifting buddy. It is so much easier (and safer!) if you can lift with a friend. They can spot you, encourage you, and help push you to try to do better. Try to choose a day of the week to meet and stick with it.
  • Do something. The hardest part of lifting is not the lifts themselves… it is consistency. Make a schedule for all your lifts for the week, and have backup plans in case the gym is out of order or unavailable. If you can’t hit the gym, find an alternative. Push ups are good. If I can’t use the ab machine they have at my gym because of my schedule, I have an ab routine I follow just in case at home. Something is better then nothing.


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Computer Health

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With so many of us spending hours on end at our computers these days, it’s no wonder we have body pains and health issues. Here are some excellent tips to help you stay in better “computer health”.

  • Beware the strain of working 8-hour days. Eye strain, soreness, visual fatigue and headaches can all result from a computer screen set at an uncomfortable height or angle. You can avoid these 21st century work-related hazards simply by adjusting the position of your screen. When sitting comfortably and looking at the screen, your eyes should ‘land’ at the top of it. If they don’t, you’re likely to experience eye related difficulties later on. You may find it easier to re-position your chair, rather than the computer. Arrange the screen at 90 degrees to your desk, to minimize reflections from ceiling lights and/or high windows. Take regular breaks. Fatigue and stress aren’t helped by the bright light given off by computer screens. Spend at least 5 minutes every hour doing non-computer work. This will rest your eyes.
  • Stretching your ankles could ease chronic back pain. Shortened Achilles tendons can cause chronic back pain. They prevent you from walking well, putting stress on your spine. Here’s how to relax and strengthen your tendons, reducing the risk to your back. Stand 60-90cm away from a wall, facing it. Lean towards the wall, putting palms flat against it with both feet on the ground. Move one foot half the distance to the wall. Keep your other leg straight at the knee, with your heel flat on the floor. Now, bend the forward knee and both arms slowly and rhythmically. The back heel must be kept on the floor and the tail tucked in at all times. Continue for 20 seconds. Relax. Change legs and repeat ten times.
  • Avoid backache by sitting properly at your desk. Keep your feet firmly on the floor when working. Dangling legs affect your circulation, create bad posture and lead to backache.
  • Avoid computer-related hand and wrist injuries. Do this simple exercise every morning before work. Hold your arms out straight in front of you. Lift up your hands at 90 degrees, and spread your fingers. Hold for five seconds, lower, and relax. Then clench your fists, and lower your wrists at 90 degrees. Hold for five seconds, straighten, and relax. Repeat ten times, and repeat at lunchtime, just before starting work for the afternoon.
  • How leaning on a wall beats back strain and injury. This great daily exercise only takes a few minutes. It helps re-align the muscles in your back, to help undo the strains of everyday life. Stand with your back against a wall, with your feet 14-20cm (5-8 inches) away from the skirting board. Now try to flatten the small of your back against the wall, by pulling in your stomach muscles. Do not bend your knees. Hold this position for five seconds, then relax and repeat five times. Keep breathing regularly and evenly throughout.


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Tips for Keeping the Weight Off

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Anyone who has ever lost any weight will tell you that keeping it off is often harder than losing it to begin with. I am no exception. Here are some tips to help you stay fit and maintain your weight.

I know I said I was going to get back on my Gazelle at the beginning of the year. I keep getting distracted by life… and putting off the exercise. It’s something I really need to do. My weight is ok, and I’m still within my range. It doesn’t take me much time to lose five to ten pounds, thankfully. I don’t need help with motivation, I just need to set myself a schedule or goal. Wouldn’t it be easier if we made this a group effort, and make each other accountable? Hmmm. Maybe we should do this!

Here are some tips for maintaining a lean body.

  • Avoid foods with refined sugars in them, such as candy, sugared sodas, etc. These are horrible for your body.
  • Track your calories by measuring your portions, and weighing your food. You’ll know how much fuel you’re putting into your body.
  • Reduce fatty foods, such as red meat. Try to stick with chicken or fish.
  • Don’t cut fat out of your diet entirely. Your body needs fat, and especially essential fatty acids. Oil is important.
  • Eat more often throughout the day. Six smaller meals instead of three large ones tend to speed up your metabolism and satisfy you easier.
  • Increase your daily exercise. Thirty minutes per day will help, even if you’re only walking. Try to add in some type of cardio and resistance training.


Download the video to review these tips on keeping weight off. And be sure to download my top 50 weight loss tips ebook.

Losing Weight and Getting in Shape for New Year's

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It seems as though everyone is always determined to lose weight and get in shape with each New Year. Here are some tips to get you started on that track, and keep you there.

  • Frequency You have to work out regularly in order to see positive changes in your body. If you want to lose weight for example you will need to increase your aerobic activity level. You will need to regularly work our 3-5 times per week (min 3).
  • Intensity Work hard and good things will happen. You have to strive to work just a bit harder than your last workout or you will not make improvements. If you are doing push-ups and the most you can do is 25 the next time try to do 26 or so. To incorporate technology into your workout buy a heart rate monitor and spend more time in your target heart rate in each consecutive workout.
  • Type Do both resistance (push-ups, sit-ups, free weights, ect.) and aerobic (running, swimming, biking, ect) exercises at every workout.
  • Time Time is the simplest to manage. Divide your resistance workouts into at least 3 sets of 10-15 reps. Your aerobic workouts should last at least 20 minutes, but could be longer.
  • Fun For heavens sake, do something that you enjoy. If you like to swim…..swim. If you like to run. Run. If you’re doing something you like chances are you will stick with it and it will become a habit.

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Captain 145

I did it; My weight loss goal has officially been met as of this morning. After a swift 40-minute workout, I stepped on the Tanita scale and weighed in at 145 pounds. Three months ago, I was sitting at a hefty 175lbs. Today, I’m 145lbs – a full 30lbs lighter. I’m so incredibly satisifed with the results, knowing that I’ll likely stabilize in the 140 – 145 range. It certainly took tremendous dedication on my part – but now that I’m in this state, I intend on staying here. My healthier weight will be maintained largely by watching caloric intake, so that even when I’m not able to exercise, I can stay within my body’s daily intake requirements. In some ways, I’m done – my weight loss goal has been achieved. But in many ways, my journey has only begun. It will take a conscious effort not to let myself slip back to where I’m not happy. Thank you, Fatblasters – thank you.

Captain 147

They say a picture says a thousand words, and the differences between these two profiles are quite visible. Consider, however, that the photo on the left was taken a full month into my plan – when I had already lost 15 pounds (160 from 175)! Losing weight isn’t much fun, nor is gaining weight – but in the end, whichever way you have to go, the results should speak for themselves. I’ve lost about 25 pounds of fat in the past three months…

Before and After.jpg

It’s not a “true” before and after photo. If you really care to look, this snapshot was taken two weeks into it (168 from 175). The worst ones came before I started, like at Seattle Mind Camp or Northern Voice. Ponzi thinks I’ve come down as far as I can go – weighing in at 147 yesterday. I believe, however, that I’ll get to between 140 and 145 before all is said and done.

Captain 173

Oh boy. I can’t believe I’m admitting this.

Since moving to Seattle, I’ve gained a whopping 30 pounds. It’s not time to go on a diet – it’s time to remember the lifestyle that put me at 142 well over a year ago. I’ve dropped weight (significantly) twice in my life: the first time (to 123), by low carbing it; the second time (to 142), by watching calorie intake and working out. Third time’s the charm?

I knew something wasn’t right when I accused Wicket of shrinking my pants. Like, half of my closet doesn’t “fit” anymore. Fat sure sneaks up on you quickly, eh? It’s my own fault – my own laziness and ignorance has brought me to this bloated state. I’m not quite Stay-puft Marshmallow Man size, thankfully (no offense to those who are). However, it’s time to nip my fat butt in the bud.

Each time I’ve set out to conquer my weight issues, I’ve learned something new – lessons which (for the most part) have stayed with me throughout the years. When I started low carbing, I stopped drinking sugary drinks outright (not even diet colas pass my lips). I also stopped eating partially hydrogenated foods (those evil trans fats I’ve been warning you about). Been that way ever since the late ’90s. The last weight loss happened through the skilled hands of Ponzi, who helped prepare calorie-conscious meals while I hit the Gazelle / Ab Lounge and quit coffee. Truthfully, I really don’t drink coffee anymore. Mostly. So where did I go “wrong?”

I stopped watching the scale. I had one too many snacks throughout the day. I didn’t watch my meal portions. I picked up a few sweet drinks for brief periods of time (thanks, Starbucks). I stopped working out every day. I stopped thinking about what I was doing, and what “not thinking” was doing to my body. That’s my takeaway this time – that *MUST* be my takeaway.

I’m Captain 173 today, heading down the same path that put me at 142. Gnomedex 4 was my target point (starting somewhere in the low 160s as I recall). I’m shooting for -30lbs by Gnomedex 6 at the end of June 2006. Egads. This is going to be an uphill battle, as I’m not taking any diet supplements or doing anything wacky. “Eat right and exercise” is always the safest, best bet for anybody.

I’ve printed out a simple chart that I’ve taped in front of our bathroom scale upstairs. I’ll be weighing myself in every morning (at roughly the same time every day), recording the weight in the line next to the date. I’ve got a 40-minute routine on the Gazelle every day, followed immediately thereafter by a 5+ minute stint on the Ab Lounge. Meals will be monitored, snacks will be measured. I’ll post my progress here every week.

30 pounds. It’s doable.